Pain on your shoulders when you lift it above your head? Find out the 5 best exercises to fix shoulder impingement in the paragraphs below.
Shoulder impingement, a common ailment experienced by many, can significantly hinder daily activities and exercise routines. Before embarking on the journey to alleviate this painful condition, it is imperative to comprehend the intricacies of what shoulder impingement entails. This article aims to provide a comprehensive guide, beginning with an understanding of the condition, its origins, and the importance of addressing the root cause before delving into the five best exercises tailored to combat shoulder impingement.
Shoulder impingement is not merely a fleeting discomfort but a persistent issue that manifests as specific pain around the shoulder joint. The agony intensifies during pushing exercises and movements that involve raising the arms overhead. The crux of this condition lies in the continuous collision between the arm bone and the underside of the acromion, leading to wear and tear on the supraspinatus muscle, a vital component of the rotator cuff.
To fathom the complexity of shoulder impingement, one must grasp the misalignment occurring in the shoulder blade. This misalignment, characterized by elevation, protraction, winging, and downward rotation of the shoulder blade, instigates a chronic collision that erodes the rotator cuff tendon over time. Addressing this misalignment becomes paramount in the pursuit of alleviating shoulder impingement.
Source: Photo courtesy of CrossFit IncThe solution lies in understanding how to rectify the misalignment in the shoulder blade, an integral step before delving into specific exercises. Learning to pull the shoulder blade into its correct downward position, retracting and upwardly rotating it, serves as the foundation for subsequent exercises targeting the rotator cuff. This corrected positioning is crucial for facilitating proper movement, mitigating the risk of impingement, and fostering shoulder health.
The information you will see in this article is largely based on a video shared by Dr. Mike Wasilisin. Dr. Mike Wasilisin is the founder and CEO of MoveU, a website that teaches people to assess and address imbalances in the body. Wasilisin is a chiropractor and biomechanics specialist who has his own YouTube channel of MoveU.
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In the next few sections, we will explore in detail the 5 best exercises to fix shoulder impingement. These exercises are meticulously crafted to enhance scapular strength and stability, empowering individuals to regain control of their shoulder movements and embark on a path towards a pain-free and active lifestyle. Understanding the nuances of each exercise and the mechanics behind them is key to unlocking the potential for a healthy, functional shoulder.
Shoulder impingement is characterized by specific pain near the shoulder joint, particularly during pushing exercises and overhead movements. It results from the chronic collision of the arm bone with the underside of the acromion of the scapula, causing pain and potential injury to the supraspinatus muscle, a part of the rotator cuff.
Misalignment in the Shoulder Blade: The misalignment contributing to impingement involves an elevated, protracted, winging, and downwardly rotated shoulder blade. This misalignment causes a collision, leading to wear and tear on the rotator cuff tendon over time.
Understanding the Solution: To address shoulder impingement, it’s essential to correct the misalignment in the shoulder blade. This involves learning how to pull the shoulder blade into its downward position, retracting and upwardly rotating it. This corrected position becomes the starting point for various exercises targeting the rotator cuff, promoting proper movement and reducing the risk of impingement.
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The 5 Best Exercises to Fix Shoulder Impingement:
Up, Down, Forward, Back:
This exercise focuses on increasing awareness of the shoulder blade. Slow and controlled, it involves elevating, depressing, moving forward, and retracting the shoulder blade, emphasizing proper form and avoiding compensations.
Trap Stretch:
To address chronically elevated shoulder blades, the trap stretch loosens up the muscles, providing additional range of motion. This exercise involves grabbing the forearm or elbow behind the back and tilting the head for a thorough stretch.
Scapula Depressions:
Using a band, scapula depressions help activate the lower trap muscle. By pulling the shoulders down without spinal compensations, this exercise strengthens and stabilizes the scapula.
Penguins:
Penguins target the serratus anterior muscle, crucial for shoulder stability. With arms forward, sternum lifted, and lower traps engaged, the movement involves pressing the elbow tips forward, promoting scapular rotation.
Lean Away Scoop:
The final exercise, the shoulder scoop, corrects the misalignment by actively rotating the scapula. Leaning away and scooping the shoulder blade under, this movement enhances the engagement of the serratus anterior and lower trap muscles.
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Consistent practice of these five exercises can significantly contribute to addressing shoulder impingement issues. By focusing on scapular strength and stability, individuals can lay the foundation for pain-free shoulder movement. It’s crucial to progress gradually and, if needed, seek guidance from a professional or utilize specialized programs to ensure effective and safe rehabilitation.
To fully understand how to perform the exercises mentioned above, you can watch the video that follows.
In it, Dr. Mike Wasilisin demonstrates his 5 best exercises to fix shoulder impingement. Finally feel the relief and fix your shoulders and get rid of that pain that is preventing you form doing other exercises.
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Having functional and strong shoulders offers a range of benefits that contribute to overall well-being and enhance daily activities. Here are some key advantages:
Improved Range of Motion: Strong shoulders provide a broader range of motion, allowing you to perform various activities with greater ease. This is especially beneficial in tasks involving reaching, lifting, and rotating the arms.
Enhanced Posture: Functional shoulder muscles contribute to better posture. Strengthening the muscles surrounding the shoulders helps maintain a stable and upright posture, reducing the risk of developing poor postural habits and related discomfort.
Reduced Injury Risk: Strong shoulders are less prone to injuries, such as strains, dislocations, and impingements. A well-balanced shoulder strength programme can reinforce the muscles and stabilise the joint, providing a protective mechanism against injuries.
Effective Upper Body Functionality: The shoulders play a crucial role in upper body movements, including reaching, pulling, pushing, and lifting. Functional shoulders contribute to efficient performance in activities ranging from daily tasks to sports and exercise routines.
Support for Neck and Spine: Strong shoulders contribute to better support for the neck and spine. A stable shoulder girdle helps distribute loads more evenly across the upper body, preventing excessive stress on the neck and spine.
Enhanced Athletic Performance: Athletes in various sports, especially those involving overhead movements (such as swimming, tennis, and weightlifting), benefit significantly from strong and functional shoulders. Improved shoulder strength can enhance performance and reduce the risk of sports-related injuries.
Improved Stability and Balance: Strong shoulders contribute to overall upper body stability, which, in turn, enhances balance. This is crucial in activities requiring coordination and stability, such as yoga, Pilates, and various forms of exercise.
Pain Reduction: Individuals with functional and strong shoulders often experience less pain and discomfort associated with poor shoulder mechanics or imbalances. Addressing muscle imbalances through strength training can alleviate existing pain and prevent future issues.
Aesthetic Benefits: Well-developed shoulder muscles contribute to a more aesthetically pleasing physique. Strengthening the shoulders can enhance the appearance of the upper body, creating a balanced and toned look.
Improved Quality of Life: Ultimately, having strong and functional shoulders improves the overall quality of life. It allows individuals to participate in a wide range of activities, promotes independence in daily tasks, and contributes to a sense of well-being.
Incorporating shoulder-specific exercises into your fitness routine, along with maintaining good overall posture and movement mechanics, can help achieve these benefits and promote long-term shoulder health.
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Image Sources
- Shoulder-Workouts: Photo courtesy of CrossFit Inc
